2300m Week 4 Workout 3

Distance: 2300m
For this workout you need: Kickboard

Warm Up – 400m
6 x 50m
Swim front crawl with a single arm.
▸ Focus on a slow catch phase followed by a powerful and fast pull phase. Rest the hand of the passive arm on the side of your hip.
▸ Rest 20s after each interval

2 x 50m
Swim 25m front crawl, then 25m a stroke of your choice.
▸ Rest 15s after each interval

Main Set – 1700m
2 x 100m
Swim front crawl.
▸ Focus on a strong, exaggerated stroke.
▸ Rest 20s after each interval

3 x 300m
Swim front crawl.
▸ Increase effort level from 1 to 3 with every 100m. The last 100m should be your fastest!
▸ Rest 60s after each interval

6 x 100m
Practice your freestyle kick with a kickboard.
▸ Kick hard on the second 50m of each interval.
▸ Rest 20s after each interval

Cool Down – 200m
2 x 100m
Swim this set with a stroke style of your choice.
▸ Rest 30s after each interval